This week was my first chance to lead one of the SnakeBite Racing indoor cycling series. I was more than happy to. My nickname is "Salt Spray" - for a reason... I put my heart into these sessions when I do them... all out! You get out of them, what you put into them.
I've been going to winter "indoor trainer sessions" for the past 3 seasons. They are a fun way to see everyone from the triathlon and cycling community, and bust our butts for a couple hours together. This was fun for me to try to put together.
I will say there is a lot of work that goes into planning the workout and the music choices... then you have to get on your bike - figure out the audio system, and the portable microphone...
Then the hard work really begins! Like I said, I like to put 100% into my workouts - and I planned a tough one for the group (see below). The trick for me as the leader, was being able to talk to the group (not always easy when gasping for air)... and my biggest challenge was staying on top of my hydration during the workout. Hard to drink when you are also gasping and talking!
All in all, it was a fun experience, and I think the group enjoyed the workout! In the words of my friend David who was at the workout... "I think you had everyone's attention in the first 20minutes". I did a big group of all-out sprints right after the warm-up. Speedwork is best done early in the workout while your form and energy are highest. Then we did hills, drills and threshold work... before I threw in another group of hard sprints at the end to get every last drop of effort from the group. They responded well!
I lead again next week... how to set up another, different workout and all new music? This might be harder than doing the first one!
Come to Ride + Workout in Lakewood, next Tuesday at 6pm... and see how it goes!
WARM UP
- 5.00 5 minute Warm up 90-100rpm Zone 3
5.00 0.50 120rpm sprint
5.50 1.00 1 minutes easy spin 90-100rpm Zone 3
6.50 0.50 120rpm sprint
7.00 1.50 1.5 minutes easy spin 90-100rpm Zone 3
Cadence work
8.50 1.00 1 minutes at 120rpm - Zone 3
9.50 1.00 1 minutes easy spin
10.50 1.00 1 minutes at 125rpm - Zone 3
11.50 1.00 1 minutes easy spin
12.50 1.00 1 min @ 130rpm - Zone 3
13.50 2.00 2 minutes easy spin
Speed intervals
15.50 0.75 30 / 15 hard effort #1
16.25 0.75 Recovery - easy spin
17.00 0.75 30 / 15 hard effort #2
17.75 0.75 Recovery - easy spin
18.50 0.75 30 / 15 hard effort #3
19.25 0.75 Recovery - easy spin
20.00 0.75 30 / 15 hard effort #4
20.75 0.75 Recovery - easy spin
21.50 1.00 30 / 30 hard effort #5
22.50 1.00 Recovery - easy spin
23.50 1.00 30 / 30 hard effort #6
24.50 1.00 Recovery - easy spin
25.50 1.00 30 / 30 hard effort #7
26.50 1.00 Recovery - easy spin
27.50 1.00 30 / 30 hard effort #8
28.50 2.00 Recovery - easy spin
Hill Climb
30.50 5.00 Start easy, increase 1 turn each minute… Start 90rpm… down to 65 rpm -5 each min
35.50 3.00 Hill - Last 3 out of saddle. 60-75 rpm
38.50 1.00 Downhill - tesion off, 120 rpm
39.50 1.00 Recovery - easy spin
Leg Drills
40.50 1.50 2:00 right, 90-100rpm
42.00 1.50 2:00 left, 90-100rpm
43.50 0.50 1:00 together 90-100rpm
44.00 2.00 2:00 right, 90-100rpm
46.00 2.00 2:00 left, 90-100rpm
48.00 2.00 1:00 together 90-100rpm
Threshold
50.00 5.00 Threshold - 4a HR zone (80% max)
55.00 1.00 Easy recovery
56.00 5.00 Threshold - 4a HR zone (80% max)
61.00 1.00 Easy recovery
62.00 5.00 Threshold - 4a HR zone (80% max)
67.00 2.00 Easy recovery
Last Sprints
69.00 1.00 30 / 30 hard effort #1
70.00 1.00 Recovery - easy spin
71.00 1.00 30 / 30 hard effort #2
72.00 1.00 Recovery - easy spin
73.00 1.00 30 / 30 hard effort #3
74.00 1.00 Recovery - easy spin
75.00 1.00 30 / 30 hard effort #4
Cool Down
76.00 4.00 cool down
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